Week 3 Weigh-In, Sunday, February 28, 2010

I will start weighing in everyone beginning at 9am.  I am extending the weigh-in time to 9:45am, however at 9:45am I will be closing down so I can make it to Sunday School on time.  Please let me know if you have any questions.

I will see LESS of you in two days!!
Kelly

This will bring health to your body and nourishment to your bones. Proverbs 3:8

9 Ways to Eat Healthier at Each Meal!!

Maintaining a healthy weight depends on achieving energy balance - balancing the amount of energy burned and the food consumed in your day.  To STOP weight gain, most Americans need to do just two simple things:
ADD 2000 more step each day
EAT 100 FEWER Calories a day

Breakfast:
Give your day a healthy start with these (3) breakfast tips:
1.  Select nonfat or 1% milk instead of whole milk.
2.  Use a small glass for your juice and a small bowl for your cereal.
3.  Savor a bowl of bananas, berries, low-fat milk, and sugar subsitute instead of a sweet roll.

Lunch/Dinner:
Try these ideas for lighter lunches and downsized dinners:
1.  Eat slowly to make your meal last and reduce your urge for second helpings.
2.  Substitute 2 tablespoons reduced-calorie salad dressing for regular and always ask for the dressing on the side.
3.  Choose 3-4 ounce meat portions (the size of a deck of cards)

Desserts:
You don't have to eliminate desserts to cut 100 daily calories...instead, try the following:
1.  Freeze blended fresh fruit into a sorbet for a refreshing dessert.
2.  Choose your piece of sheet cake from the middle, where there's less icing (yes, you can do it!).
3.  Share your dessert with someone else (you can do that too!).

Biggest Loser Tip

Start and end every meal with a glass a water.  If you're too full at the end of the meal to drink the water, you know that you've eaten to much.

Tip compliment from Biggest Loser contestant - Jennifer Eisenbarth

Biggest Loser of the week...........

Laura Sides - 4lbs Down!  WAY TO GO!!!


Question 1: Tell us about how you approached week 1 and 2 and how you got started? 
Answer: Week 1 I was all excited.  I had my salad and chicken ready to be the biggest loser.  I thought I was doing it the right way because I had cut my calories and was eating less than 1,000 calories a day.  I just knew I had won.  Then the time came to weigh in and I lost NOTHING; that's right NOTHING.  So I did what anyone would do after such a disappointment and quit in my head.  Game Over!!  Then my friend Hollie Lott called me on Tuesday, the 16th and asked me how I was doing on my "diet" and I told her that I quit and she said I couldn't.  Then she asked me to come over to her house on Thursday the 18th to discuss "Weight Watchers".  So guess what I did, I went to see Hollie.  I left her house with a game plan ready to change my lifestyle and "WIN".  Then I weighed in on Sunday and had already lost 4lbs.  YEAH!!


Question 2: What kind of foods did you eat?
Answer: The kinds I like.  Fiber Plus bars for breakfast.  Almonds for snack.  Sandwiches with turkey, honey mustard and pickles.  Or sandwiches with tuna fish and pickles.  Almonds or Kudos for an afternoon snack.  For supper Chicken or Fish with steamed veggies.  One night I had a Lean Cuisine Pizza with fat free yogurt and fruit - Yum Yum!!


Question 3: Did you find the time to exercise and if yes, what did you do? 
Answer: Not completely; me and my work out partner (BKE) will be starting back each morning at 4:45am to tone and lose inches at HHS Gym.  It ROCKS; when we go; starting back 3/1 we will be there!


Question 4:  Key motivators - what were they? 
Answer: TRUE FRIENDS THAT ROCK!!!!  I can do everything though Jesus Christ who gives me strength.  Philippians 4:13


Congratulations Laura - we are so proud of you and what you overcame from the first week!  Keep up the GREAT work and we can not wait to see the "after" photos!

20 Minute Dinner Recipe

Barbecued Pork Chops
Prep Time - 8 minutes
Cooke Time - 12 minutes

1/4 cup packed brown sugar
1/4 cup ketchup
1 tablespoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
1 teaspoon dried thyme
1 teasppon garlic salt
1/4 teaspoon ground red pepper
6 (6oz) bone-in center-cut pork chops (about 1/2 inch thick), trimmed
Cooking Spray

How to:
1.  Prepare grill or broiler.
2.  Combine first 4 ingredients in a small bowl.  Place 1/4 cup sauce in a small bowl and set aside.
3.  Combine thyme, garlic salt, and pepper; sprinkle over chops.  Place chops on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side, basting with remaining sauce.  Serve chops with reserved 1/4 cup sauce.

Yields: 6 servings (serving size, 1 chop and 2 teaspoons sauce)

Per Serving:
Calories: 219
Fat: 6.8g
Protein: 25.6g
Carbohydrates: 12.6g
Fiber: 0.2g

If you do Weight Watchers, POINTS Value = 5 per serving

2 Week Weigh In - Sunday, February 21, 2010 @ 9:00-9:30am

Can't wait to see LESS of you this week. 

"For there is not a thing that God cannot do".  Luke 1:27

Biggest Loser Tip - STOP Rushing Through You Meal

Make a NEW habit - hitting the breakes: In a study, people who were asked to eat quickly consumed more food (and less in time) than those who were told to eat slowly.  The reason? When you pace yourself, your brain has more time to register fullness and tell you to STOP eating.

Try this - Count your chews.  The people in the study who were told to slow down chewed every bite 15 to 20 times and paused before taking the next bite, resultng in not eating as much.

Compliments of Women's Magazine

Biggest Loser - Week 1..........

Hollie Lott - 12 lbs down! 

Below is the Q/A that she and I had about her first week on the Biggest Loser.  Pleaes take the time to read the questions and her answers - you never know what inspirations that you will find and that will help you this week.

Question 1: Tell us about how you approached week 1, to get started? 
Answer: Well this first week my main goal was just to get organized, plan ahead, plan ahead!  This is the biggest hurdle for me, with the four kids involved in so much, it is much easier to just pick up the same old food at the grocery store each week.  I tried hard to watch what I eat and I have to plan out all my meals ahead of time.  I do this so I don't "cheat" just because I am in a hurry.

Question 2: What kind of foods did you eat?
Answer: As many vegetables as I could.  I ate a bowl of instant grits with a serving of bacon bits and about 1/2 serving of cheese.  Sandwiches and baked chips just about everyday for lunch and because I have kids, I learned before on Weight Watchers how to make their favorite sandwiches a little lower in fat and calories so I can still eat it too.

Questions 3: Did you find the time to exercise and if yes, what did you do?
Answer: Not really - Now I do burn calories daily while working since I clean houses.  But I also learned on Weight Watchers, not to try and change everything such as eating and exercising habits all at once.  I agree that just makes the likelihood of just saying forget it greater - so my plan is to start walking in about a week.

Question 4: Key motivators - what were they?
Answer: For me it is defiantly the accountability.  I feel like I know what to do and if I have questions I even have the resources.  It seems to be a "mind game" for me an the thought of having to weigh in to someone is a BIG motivator!

Thank you Hollie for your words of encouragement and we are all SO proud of you! 

Keep up the good work everyone and we will see LESS of you next Sunday :-).

First Week Results - 92 lbs. Lost!

Congratulations SCBC Biggest Losers!
I am so proud of you all! 

With God we will gain the victory, and he will trample down our enemies.  Pslam 108:13

Weigh In - Sunday, February 14th

I will see you all on Sunday, February 14th between 9-9:30am for the weigh in.  If you can make it early, please do so, so the line will not be backed up and we all make it to Sunday school on time.  When you come, please have either your shoes on or off (whichever you prefer) stripped down etc., and be ready to step on the scale so we can get you in and out. 

I can't wait to hear the stories, share in successes and see all the smiles........we will give God all the glory - first week is always the hardest!

Enjoy the snow!

Until Sunday,
Kelly

Low Fat Breakfast Recipe - French Toast!

Prep Time - 5 minutes
Cook Time - 8 minutes

Ingredients:
8 slices of day-old sliced whole grain bread
1/2 cup of egg substitute (equivalent to 2 eggs)
3/4 cup nonfat milk
2 tsp. vanilaa extract
1/2 tsp cinnamon

Preperation:
Combine egg substitute, milk, vanilla, and cinnamon in a wide bowl or dish.  Dip bread in egg mixture ensuring both sides are soaked.  Heat griddle or nonstick skillet, sprayed with nonstick cooking spray, on medium-high.  Alternatively, heat oven to 450 degrees and spray a cookie sheet with nonstick cooking spray. 

Place bread slices in skillet or griddle, or on cookie sheet and cook until both sides of bread are golden brown.  About 3 minutes each side.

Top with confectioners sugar and fresh fruit or maple syrup.

Yeilds 4 servings

(2) slices per serving (before toppings):  Calories 188, Calories from Fat 2.3g (sat 1.1g), Cholesterol 1mg, Sodium 332mg, Carbohdrate 31.2g, Fiber 4.2g, Protein 10.6g

EAT BREAKFAST - It is truly the MOST important meal of the day!

3500 Calories (this # is extremely important in weight loss)

How many calories do I need to burn to lose (1) pound?  3500 calories

One pound of body fat is equal to 3500 calories! 

A healthy rate of weight loss is approximatley one to two pounds per week.  If you are losing faste than that you may be losing bone and muscle mass in addition to fat.  In order to average one pound per week it would be necessary to burn an additional 500 calories per day (7 days a week x 500 calories per day = 3500 calories).

If you do not have the time or energy (which we all should find the time, b/c you would have more energy) to burn the additional 500 calories a day you can use a combination of calorie reduction and exercise.  Such as burning 300 calories a day through exercise and reducing calorie intake by 200 calories.

Look at it this way, when that cookie, cake, or any tempting food is taunting you, ask yourself are those calories even worth what it will take to burn it off.  If you really stop and think, you will talk yourself right out of it :-). 

Keep up the good work!

Current Weight Is..........

4,990 lbs
23 SCBC Biggest Loser Team Members
*we have several more that are going to weigh in Sunday for the first time*

I can not wait to see how your determination this first week will pay off on the scale!  Remember, TRACKING is key - you must burn more calories than you take in to lose weight!

Looking forward to seeing LESS of you in 5 days!

Good Luck and God Bless.

Exercise, Why is it Important?

Have you ever heard the expression "use it or lose it"?  It is TRUE!  If you don't use your body, you will surely lose it.  Your muscles will become flabby and weak.  Your heart and lungs won't function efficiently and your joints will be stiff and easily injured.


Here are just some reasons "Why Exercise is so Important":
Helps Prevent Diseases - regular exercise is necessary for physical fitness and good health.  It reduces heart disease, cancer, high blood pressure, diabetes and so much more.  It can improve your appearance and delay the aging process....I do not know about you, but who wants to look old before their time!!


Improves Stamina - When you exercise, your body uses energy to keep going.  Aerobic activity involves continuous and rhythmic physical motion such as walking and bicycling.  It improves stamina by training your body to become more efficient and use less energy for the same amount of work.  I guarantee you, once you start exercising you are going to notice a difference in the way you "feel" right away!


Control Weight (our biggest problem) - Exercise is also key to weight control because it burns calories.  If you burn MORE calories that you take in, YOU LOSE WEIGHT!  It is truly as simple as that!  That is why keeping your food journal and activity journal is so important.


Improves Quality of Life - Once you begin, you will discover so many more reasons why exercise is so important to improving quality of life.  It reduces stress (and we could all use less of that), lift moods, and helps you sleep better just to name a few.  It can keep you looking and feeling younger throughout your entire life - that sounds good to me!!


How Often Should I Exercise - the benefits of ANY exercise program is better than if you are doing nothing.  People often assume that more is better - WRONG!  Doing too much too soon will can wreak havoc on your body and cause injuries.  It is better to start off slow and work your way up to a regular routine. 


Can you see why exercise is so important!  Remember, start slowly but start somewhere!!  You did not gain all this weight overnight, so don't expect to lose it overnight.  Take one day at a time with God's help - moment by moment, minute by minute! 

It is all about the portion sizes..........

How many of us think we are eating a healthy/regular portion size? Come on, be honest with yourself! That entire dinner plate of pasta is truly enough for four people and yet we sit down to eat it and usually eat it all! Not only did we eat it all, that pasta is nothing more than empty carbs and several hours later, hunger strikes again!


Losing weight and getting healthy not only means eating wholesome foods, but also understanding how much of that wholesome food you should eat. One trick used to help determine proper serving sizes is to visualize an object similar to the serving size.


Use this quick guide below to help you get started:


Type of Food - - - - - - - - Serving Size
1 oz of cheese -- - - - - - - - - -Tip of thumb
Oil or butter - - - - - - - - - - - - - - - - Tip of thumb
Salad Dressing - - - - - - - - - - - - - - Tip of thumb
Serving of fruits/veggies - - - - - - - Your Fist or size of baseball
Serving of Meat/Poultry/Fish - - - Deck of cards
1/4 Cupt of nuts or dried fruit - - - Golf bal or large egg
Bagel - - - - - - - - - - - - - - - - - - - - - - Hockey puck
AND LASTLY....
Serving of Pastra, Rice, Cereal - - - Small fish or light bulb

We have to start making smarter decisions when it comes to portion sizes. Look at it this way, if the meal expands on the plate, it will expand on the waist!


Good Luck - Keep the EYE on the Prize.........A New YOU!!

Let the LOSING Begin!!

Hey all!


Welcome to the Shoal Creek Biggest Loser online club! I am so glad that you are joining this exciting journey of weight loss. Not only do we have the help of one another, we have an Almighty God that will be right here with us, every pound of the way! How amazing is our God! He gave us this body and our body should be our temple. So, if you are like me and most of the world, let's regain what we let go for some many different reasons.


This blog will be "another tool" for you as you go day-by-day on this journey. Let me tell you, this will be a day-by-day journey. You will make a choice each time you open your mouth. It is not going to be easy, nothing in life is easy! But if you keep your eye on the prize, just look at what you will gain!


Be on the lookout EACH week for a tip of day, excercise ideas, recipes, testimonials and just plain old motivation!


Thank you again for making the commitment to regain your life back! I look forward to sharing this journey with you!


Remember:
"I can do all things through Christ who strengthens me." Philippians 4:13


I will see LESS of you next week!


Blessings,


Kelly